Three-Bean Chili Recipe

1 tbsp vegetable oil
2 cup chopped onions
2 tbsp chopped garlic
3 tbsp chili powder
1 tsp cumin
1 tsp salt
1 tsp seeded, minced chipotle in - adobo* (optional)
1 can whole tomatoes in puree, cut up (28 oz.)
1 can vegetable broth, (14 1/2 oz.)
1 cup diced red pepper
1 cup diced green pepper
2 cup diced butternut squash
1 can black beans, (15 1/2 or 19 oz.)
1 can kidney beans, (15 1/2 or 19 oz.)
1 can chickpeas, (15 1/2 or 19 oz.)
1/4 cup chopped fresh cilantro
2 cup cooked rice

1. Heat oil in Dutch oven over medium heat. Add onions and garlic and
cook 5 to 7 minutes, until softened. Stir in chili powder, cumin, salt and
chipotle; cook, stirring, 1 to 2 minutes. Add tomatoes and broth and
simmer 15 minutes. Stir in both pepper!
s; simmer 10 minutes. Add squash and cook 10 minutes more.

2. Drain and rinse beans and chickpeas; add to Dutch oven and simmer until
heated through. Stir in cilantro. Serve with rice. Makes 8 servings.

* available from Mo Hotta-Mo Betta, 800-462-3220.

Per Serving Daily Goal Calories 290 2,000 (F), 2,500 (M) Total Fat 22.5 g
60 g or less (F), 70 g or less (M) Saturated Fat 13 g 20 g or less (F), 23
g or less (M) Cholesterol 77 mg 300 mg or less Sodium 372 mg 2,400 mg or
less Carbohydrates 5 g 250 g or mor!
e Protein 17 g 55 g to 90 g Calcium 316 mg 1,000 mg

Notes: Going meatless at least once a week is the trendy, healthful way to
diet in the nineties, and this vegetarian chili is so chock-full of
goodies, you'll never miss the meat. Perfect for serving with rice.

Prep time: 30 minutes Cooking time: 50 to 55 minutes Easy, low-fat,
low-calorie

Copyright ? 1998, 1997 Meredith Corporation. All Rights Reserved.

MC formatted by Barb at PK using Buster 2.0f & SNT on 6/11/98




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Contributor: LHJ ONLINE http://www.lhj.com

Preparation Time: 0:00

Serves: 1

Is this Three-Bean Chili Recipe Suitable for Diabetics?

This Three-Bean Chili recipe is part of our collection of healthy diabetic Bean recipes. Because we don`t know your unique health concerns and the guidelines your medical team has given you, we cannot say for sure that this Three-Bean Chili recipe is OK for you. All the same, as the compiler labelled it as `diabetic` it should suggest that it, at the very least, covers the minimum specification for the label `diabetic friendly`, being low fat and low carb and as a result should be better for your health than the non-diabetic equivalent recipe. Even taking that into consideration, this Three-Bean Chili recipe must only be used In the event that you understand your own condition and are happy that the recipe ingredients are suitable for you.

This Three-Bean Chili Recipe is part of the diabetic Bean recipes category. Please understand, it would be too much for us to hand check every one of the diabetic Bean recipes to establish that all the recipes are 100% adapted for diabetes sufferers. There are in excess of 2000 diabetic recipes listed, and to check them all at a rate of one every 24 hours would take nearly 6 years. You are therefore advised to check the recipe ingredients with due care to verify that all the recipes are compliant with the diabetes nutritional guidelines your nutritionalist has given you. In the event that you think that this Three-Bean Chili recipe is wrong, let us know & we will remove the problem recipe from our recipe site.

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